Autumn Eats

The air is cooling down, but your produce selection is heating up! Incorporate these in-season foods to eat fresh while packing the nutrients:

Go-to Greens:

Broccoli- (vitamin C, folate, fiber, and potassium)
Brussels sprouts- (vitamin K, folate, and iron)
Swiss chard- vitamins A and C, and magnesium

Travel Snacks:

Pears- vitamin C, copper, and fiber
Grapes- antioxidants
Grapefruit- vitamin C and lycopene, cholesterol reducing 
Kiwi- higher in vitamin C than oranges, potassium and copper
Apples- antioxidants, fiber, and heart-healthy flavonoids
Tangerines- vitamins C and A
Huckleberries- vitamin C and antioxidants

Spice Up Your Meals:

Mushrooms- riboflavin (vitamin B2), niacin, copper, and panthothenate (vitamin B5)
Parsnips- potassium and fiber
Cauliflower- vitamin C, cancer and high cholesterol prevention
Turnips- roots have vitamin C and leaves have vitamin A, vitamin K, and folate
Winter squash– omega 3 fatty acids and vitamin A

Pack the Antioxidants:

Pomegranates- more antioxidants than red wine, fiber, vitamins C and K, potassium, folate, and copper

Bake Up Some Nutrition:

Pumpkin- potassium, fiber, and various B vitamins
Sweet potatoes- vitamin A and iron, and inflammation prevention

Whole vs. Juice

We all know fruits and vegetables are critical to any healthy diet. They can prevent heart disease, diabetes, cancer, and obesity... all while providing a plethora of vitamins, minerals, fiber, and antioxidants. While many people struggle to get enough servings each day,  homemade smoothies or juices may be a simple solution. 

Pros of Juicing

Provides vitamins, minerals, and antioxidants

Can pack many servings in one glass

Convenient

Cons of Juicing:

Much of the fiber is lost

Can spike your blood sugar

Can pack many calories in one glass 

Requires a juicer

Leftover juice cannot be saved 

 

5 Tips for a Healthier Juice or Smoothie:

1. Keep as much pulp as possible to pack in extra fiber.
2. Choose a variety of deep colors to get more nutrients and antioxidants.
3. Remember to be calorie-conscious.
4. Focus on vegetables to keep sugar low, but make sure to add fruit to sweeten it up
5. Choose produce you enjoy. (You'll be more likely to keep going!) 

http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/expert-answers/juicing/faq-20058020